Table 3.

Weekly field-conditioning drills

		Tuesday		Thursday
Dynamic Warm-up		Speed / Quickness		Plyometrics
Light Jog	40m × 4	Fast Feet	6 sec × 4	Tuck Jumps	10 reps × 2
Leg swings right	10 reps	Falling accelerations	20m × 4	Star Jumps	10 reps × 2
Leg swings left	10 reps	Get-up starts - face down	20m × 4	Lateral Hops	10 reps × 2
Leg swings across body right	10 reps	Ins and Outs	60m × 4	Split-squat jumps	10 reps × 2
Leg swings across body left	10 reps	Flying 40’s	60m × 2
Skips	20m × 2	Wall Drills		Agility
Butt kicks	20m × 2	single drive	10 reps/leg
Sprint 50%	20m × 2	double drive	6 reps/set	1 Step Crossovers	10 reps × 2
Scorpions	10/side	triple drive	4 reps/set	3 line drill w/ stick	5 reps/side × 2
Eagles	10/side			Agility ladders
Stiffleg bounds	20m × 2			1 foot/box	2 reps
High knees	20m × 2			2 feet/box	2 reps
Sprint 75%	20m × 2			In-In-Out-Out Forward	2 reps
Hamstring rollovers	10/side			In-In-Out-Out Lateral	2 reps
Crossover toe touches	5 reps			Shuffle	2 reps
Carioca - facing same dir	20m × 2			Pro-agility	5 reps
Carioca w/ knee drive	20m × 2			T-drill	3 reps
Backpedal	20m × 2			NFL 3-cone turn	4 reps
Backpedal w/ extension	20m × 2
Sprint 100%	20m × 4